CrossFit – Tue, Jul 9

CrossFit GonzStrong – CrossFit

Complex (Weight)

*Do a set every 1 minute and 30 seoncds.

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Catching fire (Time)

For Time

15/12 Calorie Echo Bike

5 Bar Muscle Ups

Max Unbroken Wall Balls 20/14 (10/9)

-Rest 1 minute b/t sets-

*Continue to repeat the Triplet until you reach 150 Wall Balls (20/14)

• Target Time: sub 14 minutes (score includes built in rest)

• Time Cap: 20 minutes (score includes built in rest)

STIMULUS and GOALS

• How to Pace: CHALLENGE into PAIN CAVE! Here’s a challenge that’s going to see how bad you are willing to hurt. You want to be strategic, but at the same time not afraid to go into that deep, dark cave. Be smart on how much you give on the bike and bar to allow for a high output on the wall ball. Can you get down in 2-3 sets?

• How it should Feel: LACTIC ACID PARTY into PAIN!!! If you get this in 3 sets or less then you win. Anything more is just being lazy and not wanting to hurt! (or there is improvement to be made in these movements!)

WORKOUT STRATEGY & FLOW

• Echo Bike: Pacing should be moderately-fast (80-85%+) with the goal to finish under 50 seconds. Not a max effort, but a solid pace that can get you done quickly without putting yourself in a cardio deficit.

• Bar Muscle Ups: Unbroken would be ideal for this, however, break into multiple sets if needed, before your arms go. You don’t want to trash the upper-body before a max set of wall balls.

• Wall Balls: Set yourself up for success with a solid effort on the first attempt. Try and make it a goal to hit 40-50+ reps. Aggressive hip drive while breathing through the motion and rolling the arms out will help a ton.

—If no access to a wall ball, you can scale to empty barbell thrusters

MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum women)

• Echo Bike –> No modification

• Bar Muscle Up –> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2

• Wall Balls –> no modification OR Banded Thrusters

SCALING (aka Masters 40+)

• The SCALING aim is to keep high intensity and finish near the target time!

• Scaling option to finish near the target score:

For Time

12/10 Calorie Echo Bike

7 Bar Muscle Ups

Max Unbroken Wall Balls 20/14 (10/9)

-Rest 1 minute b/t sets-

*Continue to repeat the Triplet until you reach 120 Wall Balls (20/14)